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Thread: Shoulder Plateau

  1. #1
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    Shoulder Plateau

    I have been stuck in the biggest shoulder plateau EVER. I can't gain anything on these, I have been stuck with the same weight for over 2 months. I usually do 2-3 sets of OH db presses, 2 sets of lat raises, or 2 sets of oh db presses, 1 set of arnold presses, 1 set front raies, and 1 set lat raies. Nothing seems to work, I can't get over this plateau, I have other plateau's but I have gotten over them, but shoulders just don't improve. Any suggestions at all? I even think I might have lost some reps too.
    Last edited by Nito; 11-16-2004 at 05:49 PM.
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    i had the exact same problem. i was stuck on the same weight for DB shoulder press for months as well. then all of a sudden, the weights starting going up, and they still are... kinda weird

    i'd say lift heavier weight for lower reps. but yeah i don't know what to say except, KEEP AT IT.. the gains will eventually come

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    i can do a lot with one weight then i go up, and i cant do ****.!
    "Geneing Leans Green"

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    Senior Member BFG123's Avatar
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    I find it hard to believe someone of your age can plateau. There's something else going on. None the less here's a good article and site. Read and lehttp://www.bodybuilding.com/fun/ice7.htmarn

  5. #5
    Senior Member geoffgarcia's Avatar
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    change your rep range
    change your exercise order
    use creatine
    change your entire workout
    do drop sets
    do pyramids
    do supersets
    there are a zillion ways to get through a plateau
    However you have to be realistic and know that its not a race to the top, its a slow journey.
    Ya can't expect to gain 10% every month
    if you can gain 15% per year your doing pretty good.

  6. #6
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    Quote Originally Posted by BFG123
    I find it hard to believe someone of your age can plateau. There's something else going on. None the less here's a good article and site. Read and lehttp://www.bodybuilding.com/fun/ice7.htmarn
    Believe it.
    "Geneing Leans Green"

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    forced reps

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    When I was doing my heaviest I could, I just dropped it after like 4 reps, I couldn't help it. (OH DB Presses)
    "Geneing Leans Green"

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    Do you workout with a partner?

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    Quote Originally Posted by BlingMeter
    forced reps
    Quote Originally Posted by BlingMeter
    forced reps
    Quote Originally Posted by BlingMeter
    forced reps
    Quote Originally Posted by BlingMeter
    forced reps
    Quote Originally Posted by BlingMeter
    forced reps



  11. #11
    Fury Divine RickTheDestroyer's Avatar
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    What's the rest of your routine like?
    At one point I was unhappy with my lack of shoulder development- I was training chest/back/arms twice a week and legs/shoulders twice a week. The end result was that my shoulder were getting hit four times a week.
    I've followed Justin's example and stopped training them directly, except on rare occasion, the idea is that we're just trusting them to get hit enough with bench and chins. I recently started benching with a slightly narrower grip on heavy sets (about 1 cm in from the rings), and I swear that my shoulders are improving as a result. When I do train them directly, I sure don't sit and do sets upon sets of raises- I'll do a few sets of clean and press or push presses after bench, and call it a day.

    I'd seriously look at the rest of your routine and see how much work those shoulders actually get each week.

  12. #12
    Banned lilguy_bigdream's Avatar
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    like most of the people here i say do different exersices i switch mine up like every month or to and i never plateau
    instead of doing dumbells try barbell?

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    permanently bulking Titanium_Jim's Avatar
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    Try changing up just your warmup and cooldown too. Maybe next shoulder day, warm up by standing in a doorway and push against the sides as hard as you can for 30-45 seconds, rest a minute, and repeat. Then after your normal routine, do 2 sets of arm circles, 20 small forward, 20 small backward, 20 bigger forward, 20 big backward, then a wing-flapping motion, lifting with your shoulders as hard as you can, for 20 flaps, or until you can't lift your arms anymore.
    "I would have had sex with a pornstar, slapped a bitch and stole someone's dog." - deeder
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  14. #14
    Fury Divine RickTheDestroyer's Avatar
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    Quote Originally Posted by Titanium_Jim
    Try changing up just your warmup and cooldown too. Maybe next shoulder day, warm up by standing in a doorway and push against the sides as hard as you can for 30-45 seconds, rest a minute, and repeat. Then after your normal routine, do 2 sets of arm circles, 20 small forward, 20 small backward, 20 bigger forward, 20 big backward, then a wing-flapping motion, lifting with your shoulders as hard as you can, for 20 flaps, or until you can't lift your arms anymore.

  15. #15
    Senior Member geoffgarcia's Avatar
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    Quote Originally Posted by DenimDemon
    Quote Originally Posted by Titanium_Jim
    After your normal routine do:
    2 sets of arm circles
    20 small forward
    20 small backward
    20 bigger forward
    20 big backward
    then a wing-flapping motion, lifting with your shoulders as hard as you can, for 20 flaps, or until you can't lift your arms anymore.
    it increases blood flow (oxygen) to your fatigued muscles
    Last edited by geoffgarcia; 11-17-2004 at 01:59 PM.

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    and possibly using some of that fuel u need for lifting. theres no need for that severe of a warmup. i take 10 lb weight, round it a bit, flap a bit press some 40's dumbells and im ready

  17. #17
    Senior Member getfit's Avatar
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    Quote Originally Posted by Titanium_Jim
    Try changing up just your warmup and cooldown too. Maybe next shoulder day, warm up by standing in a doorway and push against the sides as hard as you can for 30-45 seconds, rest a minute, and repeat. Then after your normal routine, do 2 sets of arm circles, 20 small forward, 20 small backward, 20 bigger forward, 20 big backward, then a wing-flapping motion, lifting with your shoulders as hard as you can, for 20 flaps, or until you can't lift your arms anymore.
    i'm so not getting this one!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

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    dont worry about it getfit, i think he confused himself on that one to!

  19. #19
    Senior Member getfit's Avatar
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    Quote Originally Posted by BlingMeter
    dont worry about it getfit, i think he confused himself on that one to!
    but i don't get half of the stuff he posts!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  20. #20
    permanently bulking Titanium_Jim's Avatar
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    Quote Originally Posted by getfit
    but i don't get half of the stuff he posts!
    I guess just because I'm misunderstood doesn't mean I'm brilliant. I meant as a warmup, Bling you a$$, read this carefully, it's not severe, I use it myself. Stand in a doorway, lift your arms until the back of your hands are against the sides of the doorway and push outward as hard as you can; it's just an isometric flex of your lateral delts, and it is more likely to increase your strength during your shoulder routine than weaken your delts. The arm circles were to be used as a cooldown, in case anyone thought I meant all of what I explained should be done together.
    Last edited by Titanium_Jim; 11-17-2004 at 05:52 PM.
    "I would have had sex with a pornstar, slapped a bitch and stole someone's dog." - deeder
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    LOL getfit im with ya on that one..

    Tjim this is all in My opinion, but i would tire myself out with those 650000 circles and warmups. im not gonna warm up til failure then lift my 200lbs over my head.

  22. #22
    permanently bulking Titanium_Jim's Avatar
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    Quote Originally Posted by BlingMeter
    LOL getfit im with ya on that one..

    Tjim this is all in My opinion, but i would tire myself out with those 650000 circles and warmups. im not gonna warm up til failure then lift my 200lbs over my head.
    You are an idiot. Let me explain this ONE MORE TIME. The flex in the doorway is NOT until failure. THERE IS NO MOVEMENT. IT IS NOTHING BUT A FLEX FOR 30-45 SECONDS AT A TIME. There is no failure when you don't move.
    If you do 2 sets of arm circles, which is what I personally do, it's a total of 200 arm circles, and if you can't do that many then cut it down to 10 of each kind of arm circle, which would be a total of 50 circles per set, big boy.
    "I would have had sex with a pornstar, slapped a bitch and stole someone's dog." - deeder
    "Ever heard the term "screwing like rabbits? There's a reason it came about, and it has nothing to do with putting up drywall." - mrelwooddowd
    "If you are looking for a workout that will make you sore, you need to reassess your priorities, and perhaps look for an S&M club in your area." - Paul Stagg
    "I do encourage that people laugh at the fact I've put ass creme on my face." - Rock Steady
    "I look like a condom full of walnuts." - Risk10k
    "...the mothers would hang out of the window to get a piece of my little peanut ass and my bronzelike skin." - Rock

  23. #23
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    you warm up your way ill warm up mine...... and ya whos shoulders are stronger and bigger? ITS ME!!! and my shoulders are prone to injury pretty well

  24. #24
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    u needs the cals bud u stick to the cookie. if u wanna keep talking pm it to me. im not gonna drag on this thread. by

  25. #25
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    For the guy who asked, my rountine is the following

    Day1: Shoulder/Bicep/Abs/Forearms
    Day2: Rest
    Day3: Chest/Tris/Abs
    Day4: Back
    Day5: Rest
    Day6: Legs/Abs/Forearms
    Day7: Rest

    4 day split, it works around my schedule. Tell me if theres anythint to change.
    "Geneing Leans Green"

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